Pushups: the ultimate bodyweight exercise that everyone loves to hate. But let’s be real—whether you’re a fitness newbie or a seasoned gym-goer, pushups can be a challenge, especially for women. But fear not, ladies! With the right approach and a sprinkle of humor, you’ll be knocking out those pushups like a pro in no time. So, let’s dive into this “women pushups workout” guide to help you get better at pushups, women!
Why Pushups Are So Tricky (Especially for Women)
First, let’s address the elephant in the room: Why do pushups seem so damn difficult? Well, it’s no secret that women generally have less upper body strength than men due to biological differences. Plus, if you haven’t been regularly lifting or doing upper body workouts, pushups can feel like you’re trying to push the entire planet away from you. But don’t worry—this guide will help you turn those struggles into success.
Step 1: Start with the Basics
Before you start imagining yourself doing one-arm pushups like an action hero, let’s start with the basics.
1. Wall Pushups: If regular pushups are a no-go for now, start with wall pushups. Stand about an arm’s length away from a wall, place your hands on the wall at shoulder height, and lower yourself until your nose almost touches the wall. Push back and repeat. This will get your muscles used to the movement without the full body weight pressure.
2. Knee Pushups: Once wall pushups feel like a piece of cake, move to knee pushups. Get into a pushup position but with your knees on the ground. Focus on keeping your body in a straight line from your head to your knees. This is your stepping stone to the full pushup.
3. Incline Pushups: As you get stronger, find a sturdy surface like a bench or step to do pushups. The higher the incline, the easier it is. As you progress, lower the incline until you’re ready for the big league—floor pushups!
Step 2: Perfect Your Form (Because We’re Not Here for Half-Hearted Pushups)
Good form is the secret sauce to getting better at pushups, women. Here’s how to nail it:
- Hand Placement: Your hands should be slightly wider than shoulder-width apart. Imagine you’re trying to corkscrew your palms into the ground to engage those shoulder muscles.
- Body Alignment: No saggy bellies or raised butts! Your body should form a straight line from your head to your heels. Engage your core—think about pulling your belly button toward your spine.
- Elbow Angle: Don’t flare your elbows out like chicken wings. Keep them at a 45-degree angle to your body.
- Breathing: Inhale as you lower your body, and exhale as you push back up. Don’t hold your breath unless you want to turn an interesting shade of purple.
Step 3: Progressive Overload (AKA Getting Stronger Over Time)
You’re not going to go from 0 to 100 pushups overnight, but with progressive overload, you’ll get stronger over time. Here’s how:
- Add Reps Gradually: Start with as many pushups as you can do with good form. Even if that number is 1, you’re on your way. Each week, try to add another pushup or two to your set.
- Incorporate Variations: Mix up your pushup routine with different variations like tricep pushups (hands closer together), wide pushups, and diamond pushups. This keeps things interesting and challenges different muscle groups.
- Use Weights: If you’re feeling adventurous, throw in some weight training to build your upper body strength. Dumbbell presses and rows are great for targeting those pushup muscles.
Step 4: Make It Fun (Yes, Really!)
Who says working out has to be all serious? Find ways to make your pushup journey fun:
- Challenge a Friend: Nothing like a little friendly competition! Challenge a workout buddy to see who can do the most pushups.
- Playlist Power: Create a playlist of your favorite hype songs and let the beats push you through those reps.
- Reward Yourself: Hit a pushup milestone? Treat yourself to something nice—whether it’s a new workout outfit or a smoothie from your favorite café.
Step 5: Celebrate Your Progress
Remember, every pushup is progress. Whether you’re moving from wall pushups to knee pushups or going from 5 to 10 reps, celebrate those victories. The more you practice, the stronger you’ll get. And before you know it, you’ll be cranking out full pushups like a boss.
Final Thoughts
Pushups might be tough, but so are you! With this “women pushups workout” guide, you’ll be well on your way to mastering this challenging exercise. So get down, give yourself some pushups, and remember—you’ve got this!
Do Something About It!
Ready to get better at pushups, women? Start today and see how far you can go. Don’t forget to share your progress and tips with your friends—they might just join you on this pushup journey!